Calf-Machine Shoulder Shrug

Also called calf machine shrug, standing machine shrug and machine shrug.

Works

Traps

Equipment

Machine

Level

Beginner

Type

Isolation

How to do it

Setup. Position yourself on the calf machine so that the shoulder pads are above your shoulders. Your torso should be straight with the arms extended normally by your side. This will be your starting position.

1. Raise your shoulders up towards your ears as you exhale and hold the contraction for a full second.
2. Slowly return to the starting position as you inhale.
3. Repeat for the recommended amount of repetitions.

Cues

• Pads on the shoulders, arms relaxed.
• Shrug straight up to the ears.
• Hold the top 1 second.
• Lower all the way.

Common mistakes

• Rolling the shoulders.
• Bending the knees.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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